BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup

-into-

3 sets

30 sec Row

10 Floor Plate Press

3 Sandbag Squats (light- focus on tall torso and stable core)

**2. Workout Prep**

2 sets

100m Row (workout pace)

5 Push-Ups

2 Sandbag Squats (add weight for set two)

Metcon

Metcon (Time)

5 Rounds

300/250m Row

20 Pushups

6 Sandbag Squats (150/100) (OR Front Squats (185/125)
TARGET SCORE

Target time: 16-18 minutes

Time cap: 22 minutes

STIMULUS and GOALS

Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on.

Be careful early on not to jack the heart rate too high, or it won’t end well.

Accessory Work

4 sets

10 Dumbbell Curls (each)

16 Landmine Twist

10 Landmine RDL (each)

* If you don’t have a landmine sleeve then place the bar in corner or between 2 plates wedge together. *